Lifting with Caroline Girvan 2024: What's not to love?!

Also, I just wanted to say thank you to those of you who recommended Epic 3 to me last week, when I was feeling nervous/unsure about what to do after Iron. I've successfully completed 4 days of Epic 3 and really enjoyed it.

However, day 5 today was HIIT and I really, really didn't like it! I even tried the suggested no jumping alternative workout from Epic Heat, but still really didn't enjoy it. Can anyone relate to this? Do you think I should just force myself to do the HIIT days? I'm aware sometimes it can be worth pushing through with things we find hard/don't enjoy?!

Thank you @BigButtons. Lots of helpful things there for me to think about.

@BigButtons i do agree, my nan was a skinny old frail bag of bones and it’s really made me think about the trade off here. Big strong legs aren’t always a bad thing, they will stand you in good stead for a long time and my hip fat might help me out if I was to have a fall! I still have all most all my fat weight just on my thighs so I am Rugby player shaped!

The main change I saw was my arms and shoulders were getting really bulky so I have pared back on that for a while. I am losing weight so my legs and hips are smaller but probably not as small as they could be if I lost muscle. The issue with weight loss is that you can easily lose muscle and that’s not a good thing as you age. Having good muscle is kind of more important than your body shape as this is what will keep you mobile as you age and reduce your risk of falls and injuries

I don't have an answer but you've said something that I've been wanting to ask

I have similar concerns. I know lots of people feel better/like these changes. But I really don't want to get bigger shoulders or thighs. I'm short, with a small frame and have always had quite thin legs/arms (with a bit of a tummy!). I already feel bulkier in my legs and have only been doing CG workouts for around 3 months. But I don't like it!

I'm not sure how we get the balance between the benefits of strength training (I'm really enjoying these workouts) but trying to not get bigger legs, shoulders, etc. Tricky...?

I'm actually wondering if I should take a 1 week break from lifting as well and just do yoga and walking. I seem to have constantly had a cold or similar since Christmas and I do sometimes wonder if my body is overstressed. But I have been getting stronger, and I don't want to unnecessarily lose that... I really struggle with knowing when to work out and when not to. Plus I'd go stone crackers without exercise.

I like Intent too but am cutting back a bit as have been diagnosed with anaemia. I think too much demanding exercise after shingles and a serious family illness isn’t a good thing. So two intents a week and a mix of other shorter exercise sessions.
you look great!

@samthebordercollie , you have got great muscles. I am inspired.

I have been doing some epic 2 sessions. My job search and interview prep has taken over my life.

@DreadPirateRobots The other programs on the App - Beastmode, Unleash and Intent - are all around 45 minutes, but really good programs and not as long as Epic 1 and 2. If you haven't done Epic 3 or Endgame stay with You Tube for the time being, they are IMO the best programmes there, and around 40 minutes (if you leave off the 100 rep finishers on Endgame you can make each session shorter[.
@Abra1t I'm doing Intent and love it, but finding it a lot more intense than her other programs. I lift just 3 days a week as I run on other days, so do 2 sessions making it effectively full body. It would be very difficult to do another workout the next day, but with other programs I never had a problem.
I'm 58 and have only been lifting since Jan 2023 but have definitely got bigger shoulders, arms and quads, I've lost any bust I had completely - I understand why body builders get implants now, waist is smaller and almost have abs. I haven't had any change in weight, still 58kg but there has defintely been some body recomp. I like being bigger, before I was a slim but saggy runner - my before and after photos, excuse the terrible underwear on the before!

Ugh. Shame. Surely 30mins is enough the way Caroline works you...

Has anyone else changed body shape since doing Caroline? I’ve been doing her workouts since 21 and my hips and thighs are bigger. I’m really struggling with it despite liking the look on others.

Hi I started the app and there’s some good programmes on there. I went onto intent and it just got too difficult. I ended up burnt out so I didn’t renew. I think I will renew again in September depending on what she brings out. Unleash was my favourite one on the app. The articles and meal ideas are good too. I haven’t done all of her you tube ones yet so am going through those

Oh, and Iron 2, but quite a few of them are 38-minute-ish plus.

If you prefer the 30- something-minute workouts (I do too) there are fewer programmes with those length sessions on the app, apart from Advent and some one-offs.

PS. I already pay for a gym membership at work (albeit subsidised) and a yoga app so I don't necessarily want to pay for Caroline's app if I can still get more mileage out of the free content. I will do though at some point I'm sure.

Good day Girvanators. I'd appreciate some advice on when or if I should start paying for the app. I'm shortly to finish Epic Heat, sort of for the second time (got sick early in the year somewhere around day 35, had to take some time out and then start again) and I've also done Iron twice and completed Epic 1.

I love my Caroline sessions and I've even made my peace with having HIIT in the mix as I know it's really valuable for cardio fitness post 40. I also really like the half-hour sessions of Iron and Epic Heat because I can guarantee being able to fit those in a good 4-5 times a week, especially since I commute 3 days. Any thoughts?

@thenewaveragebear1983 I paid for a year upfront - £79.99 I think it was. You can pay monthly and you can get a 2 week free trial to see if you like it. I got the trial when she first released the App but didn't buy it until Iron 2 was released on it.

How much is the app?

That’s so helpful! Thanks. I suppose she was working out what to offer in the earlier programmes but some of them are a bit nuts.

@Vignetta I second getting the App too, Iron 2 on the app is better than Iron on YouTube for starters! There are meal ideas, articles, lots of stand alone workouts as well as form correction short videos.
If you stick to YouTube I'd avoid Epic 1 for a while and do Endgame or Epic 3. Endgame is slightly slower paced than Epic3, I love them both! Epic I is quite mad, lots of different exercises and less structured than later programs. It's fun but I'm not sure as effective as other programs either. There are a lot of things that never reappeared in later programs such as the headstand and 20 minute complexes!

I'm three sessions away from finishing Iron for a second time and delighted with how it's affected my posture in particular as well as overall strength and body composition. I did Iron in October/November and then took some time off with sporadic CG exercises at random (more off than on, in truth) so it was great to get back to a programme. This time I lifted half of what she lifts throughout (except where she uses 4kg as I find 3kg a good substitute). I've been doing the add-on exercises or steady-state cardio sessions after the Iron sessions, which I didn't do last time. Overall I think this time round was much better for my fitness in general - I can lift heavier than before and I feel there's been a real change in how I look and carry myself. I'm now trying to decide between Epic 1 and Fuel for the next challenge - I don't want a break this time.

I do want to keep losing flab but I'm more motivated by maintaining the muscle gains etc. so I can go back and try Iron again with three quarters of what Caroline lifts! Any suggestions? I don't have the app but I wouldn't be opposed to getting it.